01 Dec 14
Let the Viking Challenge begin!!!
Also, this is the last week of our 9 week Olympic lifting cycle. Thanks to everyone who has been patient and stuck with the program. We will resume our normal programming beginning next Monday.
RKC Arm Bar 5 X 2 each side. No rest needed between efforts. Go heavy, yet VERY manageable. The point is to go slow and be mindful.
Snatch 4 X 2 @ 80%
Jerk (from the rack) 4 X 2 @ 80%
Clean Pull 3 X 3 @ 100%
Back Squat 2 X 5 @ 85%, 2 X 3 @ 90%
Mobility: Spend 10:00 working on your gnarly bits. Not sure? Ask your coach.